Summary

Women over 30 can enhance their mental health through diet and exercise, with research indicating a stronger association between dietary habits and mental well-being in women compared to men.

Abstract

The article emphasizes the importance of diet and exercise for women over 30 in improving mental health. It cites a study by Linda Begdache, which suggests that a high-quality diet has a significant positive impact on mental health, particularly for women. The study also found that mental health is linked to dietary and lifestyle patterns, including exercise frequency. The article advises incorporating foods like dark green leafy vegetables and fruits, while reducing fast food consumption, and stresses the benefits of regular exercise to mitigate the negative effects of high glycemic foods. It concludes with practical tips for women to adopt a healthier lifestyle, such as finding enjoyable forms of exercise, integrating greens into meals, and embracing healthy eating as a lifestyle rather than a diet.

Opinions

The author acknowledges the inherent nurturing role women often assume and its potential to lead to emotional drain, suggesting that diet and exercise are key areas where women can take control of their mental health.
The article conveys that women are more susceptible to the mood-altering effects of both healthy and unhealthy eating, implying a need for gender-specific dietary recommendations.
Beach, referenced in the article, opines that unhealthy eating habits have a more detrimental impact on women's mental health compared to men's, highlighting the importance of a tailored approach to diet and lifestyle for women.
The author personally endorses the Hippocratic philosophy of food as medicine, advocating for the inclusion of green vegetables and healthy fats in women's diets for improved mental well-being.
The author suggests that adopting a healthy lifestyle, rather than strict dieting, is a more sustainable approach to mental health care and can contribute to life success.
The author recommends developing personal strategies for managing mental health distress, such as deep breathing exercises, massage, or sunshine walks, which can be practiced in everyday situations, including busy work environments.

Women 30 & Over Can Improve Their Mental Health By Doing Two Things Regularly

We could all use a helping hand towards better mental health and longevity

It’s not easy being a woman.

There are a lot of roles we play, and most of them have come to us through guilt or the usual call of duty we have as women.

It may be elderly parents, children or siblings.

Juggling multiple balls in our hands happens to be something we’re pretty good at — although we probably won’t admit that it’s hard, and we don’t want that responsibility.

But, something is inherent within us, in the form of a“nurturer” that stops us from turning away.

Although this is something we’ve learnt to deal with, there is one way we can take control of how tired, run down and emotionally drained we are.

Women’s mental health is more highly associated with dietary factors than men’s.

Linda Begdache, assistant professor of health and wellness studies at Binghamton University, previously published research on diet, mood and suggested a high-quality diet improves mental health.

Linda wanted to test how a customised diet can improve mood among men and women who are 30 years and over.

This study considered different food groups and their role in mental health, dietary patterns, exercise & mental distress frequency.

As the results were compiled, women’s mental health had a much higher association with dietary factors than men. In addition, mental health with exercise frequency was also associated with dietary and lifestyle patterns, supporting the need for customising diet and lifestyle factors to improve well-being.

Beach says, “ We have found a general relationship between eating healthy, healthy dietary practices, and exercise, positively impacting mental well-being. But, on the other hand, unhealthy eating caused more mental distress in women than men — which shows that women are more likely to become susceptible to unhealthy eating.”

Based on his particular study, the first point of call towards combating mental distress is through diet and exercise.

Food items such as dark green leafy vegetables, as well as fruits, are associated with mental well being.

However, the opposite is true when you eat more fast food.

There is also an essential emphasis on exercise, which can significantly decrease negative associations with higher glycemic foods, fast foods and mental distress.

This information is a great framework that can be adapted into any mature woman’s life — especially leading towards menopause.

Key takeaways

As Hippocrates quoted, “Let food be thy medicine and let thy medicine be food”, and I could not agree more!

If you want to get started in the right direction regarding food and exercise, here are some great ways to make it more manageable for a beginner.

One: Find an exercise that you like

I particularly love the gym and walking outdoors.

Someone else may feel stifled with this regime and prefer walking on the beach or running.

Find what you love doing most, and let that be the starting point along your exercise journey.

It’s an exercise that helps you feel good, nothing that takes too much effort and a great deal of willpower daily.

Two: Adapt some greens into your life

It’s not too hard to add green veggies to our meals and even make a complete meal of our greens!

I particularly love to add them to a salad or baked veggies.

Also, add some healthy fats like avocado and olive oil.

These particular fats are perfect for women and provide more satisfaction for your appetite.

Three: Put an end to dieting

It doesn’t have to fall into the diet category.

Healthy eating should be a lifestyle choice.

You are taking the time to cook your food, making it fresh and nourishing your body and mind within a season.

Think of it as a ritual towards your mental health and life success.

Four: Mental health distress

Sometimes it can get quite hard, and it won’t be as challenging when you arm yourself with some mental health building strategies.

For example, I love to get a massage regularly, walk in the sunshine, or sit still on a chair while breathing deeply.

This is my form of mental health distress.

Find out something that calms you down, doesn’t take too much time and that you can do even when on the bus or train.

That way, if an occurrence somehow triggers you in an important meeting — you can use the awareness of deep breathing as your source of relief.

Please feel free to read more regarding this research piece here.

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